Tuesday 01072014

Gatcheco Family
Gatcheco Family


A.  Back Squats – 5 x 10 w/2 min Rest

B.  4 Rounds AFAP

10 x Thrusters 

15 x Cal Row 

2 Min Rest 

Performance – Sport 

A1.  Front Squats – 3 x 5 w/30-60 Sec Rest 

A2.  Back Squats – 3 x 10 w/2 Min Rest 

B.  4 Rounds AFAP 

10 x Thrusters @ 95lb/65lb (Sport at 115lb/85lb) 

15 x Cal Row (Sport at 20 Cal) 

2 Min Rest 

Optional Accessory 

A.  Assault Bike 

10 Sets 

30 Sec at 90% 

30 Sec Rest 

-Post results under comments  



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13 Responses
  1. Crysta P

    A1. 85, 85, 95#
    A2. 85, 85, 95#
    B. 12:09 (1:33, 1:32, 1:30, 1:34) Thrusters @ 40#
    Brutal, but finally felt like I got the front rack position right on the thrusters and could keep a nice steady pace. 🙂

  2. Megan

    Ugh tough on the shoulders, I think maybe from yesterday’s WOD?
    55# for thrusters…. I still don’t have that as coordinated as I could.

  3. Carrie

    A. 65, 85, 105#. Prob could’ve gone heavier but wasn’t sure how much I could do in the front squat using the same weight for both.
    B. 55#. Focused on getting low 11:51. Real lung burner.

  4. Angela

    A. 65, 85, 105 should have gone heavier
    B. 12:09 @ 55# 1st round & 65# for the others. Thrusters felt great!

  5. Cally

    A1 – 65, 85, 95
    A2 – 85,95,105
    B: 11:55 @ 45#

    Need to build back up to heavier weights. Feels like I’ve been off for a long time!

  6. Staci Vinz

    A1. 155-165-175
    A2. 155-165-175
    B. “You go, I go”: with the fabulous Susan (it was great to have my workout buddy back!!! What the heck am I going to do once you pop that kid out and aren’t around for awhile????!!!!)
    85# thrusters (these felt really good for some reason)
    20 cals
    15:30 (combined total time)
    Tabata planks

  7. Matt Chida

    A1/A2: 205, 215, 235
    B. 11:23 (115# Thrusters, 20 cal row). Like Staci said, the thrusters felt much easier than usual. I focused on getting a high front rack position instead of a push press position during the thrusters. This seemed to help keep me more vertical which made it much easier to use my hips during the movement.

  8. Susan Kian

    A1 125-125-125
    A2 155-135-155

    B. also love the partner workout with Staci! It’s always so fun….PS….I don’t think I will be able to live without my crossfit for very long! Derrick has already agreed to be the babysitter for my classes!

    65lb for thrusters- 20 cal row -felt good today and back to normal.

  9. Ryan N

    A1/A2: 115-135-135
    B: 11:16 Rx
    Thrusters got a little brutal towards the end, gotta focus on staying vertical.

  10. Sara Jech

    A. 125….135….145
    Definitely need to work on my front squats

    B. 15:04…..85lb Thrusters, 15 Cals
    Feels so good to be back!!!!!!!!!!!